AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:
same run as i've been doing. actually felt pretty good to start, then a bit tired as the run progressed, though i think i was forcing the pace some. anyway, for 82 miles the last 7 days, feeling pretty good. looking forward to getting a bit more rest and to getting on trails over the next couple weeks. also, props to everyone who gets in good training working full-time.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:
fairly easy out and back on the trail.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:
ran a hillier trail with looser dirt after bike trail, then on a a gravel road in the sun for awhile with PD, Woody, and TB. turned around when a dog barked. legs felt kind of heavy.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:
ran/climbed South Sister mountain (~10,300ft), about a 4000-5000ft climb. running parts felt good, especially open rolling section between forest and summit climbs. pretty exhausting overall, really felt it in my glutes and calves/solei.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:
didn't feel like hanging around so went out on the roads solo. ran into town, then along a road parallel to the ranch road. glutes a bit sore, but loosened up nicely. timed a mile at 6:48 on the way up and 6:28 on the way back. good to open up a little.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:
ran on a nice bike trail with dirt/gravel surface with Woody and Mumbles. tacked on a few miles with Mumbles on the bike trail. legs felt kind of tight. nice run but never really felt great.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:
ran on a mainly flat, dusty trail with Burgmann, Woody, Mumbles, PD, and Neynolds. felt pretty flat and sluggish, despite a fairly easy pace. taking PM off.

PM RUN

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Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:
ran at LF with Beno and Mumbles after driving back from the ranch. about 7 min/mile the first half (generally slight uphill), then 6:36/mile average on way back. never really felt great, and the second half was not quite as easy as I would have liked. nice trail, though a bit rocky. did 6 stride with Beno afterwards.

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:
shook out at 7am with Beno from his house. ran in a nice little park, though felt pretty terrible.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:
11 on the main trail in about 77 min. didn't feel bad, but anything much faster than 7 min/mile just wasn't going to happen. assume it's from a lot of travel yesterday/jetlag. did 6 hill strides afterwards.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:
10 on the main trail with the indian hill and the red bridge hill on the way back. a little quicker than yesterday, starting at 7 min/mile and moving down to about 6:45/mile. still feel a bit off.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:
did 9 on the main trail with jeffers, plus 3 hills up and 3 hills back. first set of hills felt smooth, but they were a lot tougher on the way back. hit 6:30-35/mile for most of the flats.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:
solo in the morning. felt sort of flat, groin a bit sore from the hills yesterday.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:
ran out to the bike path in north cape may and back. probably started out around 7 min pace, then timed myself in the 6:40s on the path. hot out, felt okay.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:
did an easy 3 then some strides near the playground.

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:
up onto the promenade then back on madison. felt okay.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:
did 10 on the main path with an interlude up green lane then onto the tow path. felt good to start, and good on the tow path, but the last few miles weren't easy. also, both hills were tough, just felt really tight and clipped on them. good to get it in, but 16 milers rarely go perfect for me. did 6 strides afterwards.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:
sasme run as last tuesday, 10 on the main path then indian hill and red bridge hill on way back. felt really flat the whole way. did 6 hill strides afterwards.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:
ran on the main trail until steve's mom (hill), ran on the side trails, ran on main path, then back. met up with some la salle u. guys midway through and ran with them for a few miles. felt a little flat, but overall better than yesterday. did 2:1 lights last mile.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:
solo on the main path. wanted to do something a little uptempo, so decided to aim to hit 5:45-6:00/mile for the trail between 5.5mi and 8.5mi. went pretty well, hitting 5:47,5:51,5:48. jogged a half mile then did 2:1 lights at a little faster than the uptempo pace. hadn't run faster than ~6:15 pace all summer, so it was good to get some cobwebs out and pick it up a bit. will try to do something similar next week.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:
drove out to briarwood for the day and ran around 4pm. started out with jeffers than turned around with bielecki and bobo. decent pace.

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:
same run as tuesday--11 miles with about a 4 mile stretch on the side trails past the inn. felt a bit sore to start, but loosened up and felt fairly fluid once i hit the trails. timed the last couple miles around 6:30s. did 6 hill strides afterwards. will probably take PM off and go long tomorrow morning.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

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AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:
2:00:52 at valley green, up onto main st. tow path and back. negative split, 59:52 for second half. felt good mostly, just kind of thirsty for most of the second half. held it together pretty well, glad to be in that ~6:40 range for awhile. did 8 strides afterwards.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:
ran the lighthouse loop, taking it pretty easy (7:00-7:15/mile). felt pretty achey, and heel hurt more than usual the first mile or so.

PM RUN

Minutes: Type: run workout race cross training Miles:

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Summary:
up pittsburgh onto the promenade and back on lafayette. 100 miles last 7 days.

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:
up pittsburgh to promenade and back on jackson st. did 6 strides on the field near the playground. really solid week overall.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:
main path and side trails at VG. rolled my ankle cresting steve's mom (say word), so had to walk back down to the main trail. ankle felt okay once i got on the more even surface, but run felt somewhat sluggish overall. kind of typical for a break week.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:
easy 10 on the main path solo. felt pretty flat, and anything faster than 6:50/mile or so just didn't feel comfortable, so didn't try to push it. did 2:1 lights last mile.

PM RUN

Minutes: Type: run workout race cross training Miles:

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Summary:
just doubling a few times this week so my body stays used to it.

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:
did 8 on the main path, with the last three miles uptempo (5:54, 5:48, 5:47). felt really flat for the first part, but uptempo part felt okay. aerobically and muscularly it felt good, just had to be conscious of my turnover rate a bit more than usual. did 6 hill strides afterwards.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:
did 11 on the main trail with red bridge and indian hill up and back. really humid out, felt okay at times but mostly pretty flat. probably just the lower volume throwing me off a bit. did 6 hill strides afterwards.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:
ran shortened 5-co plus a little. didn't feel great. did 8 strides on the soccer field afterwards.

PM RUN

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